NOTICE: In preparation for the UnDiet Recipes book this site will no longer have new recipes added to it . But don't despair - if you place yourself on the UnDiet Update list you'll recipe new recipes each month, many of which will not even be in the recipe book!

I absolutely love salsas and bruschettas, because they're so versatile, so easy to make, and add such a kick to my meals. Besides using them for what they were originally intended, as toppings for bread and chips I add them to a cup of broth for an instant gourmet soup, or add them to an existing soup for a little extra kick (Zesty Italian Tomato Salsa is great in tomato soup, Avocado Salsa works well with black bean, tomato or lentil soup, Fresh Herb Sauce spices up a bowl of pasta or chicken soup); stir a salsa or bruschetta into a plate of brown rice or pasta; spoon over burgers and meatloaf or better yet, add them to the meat before cooking; use instead of mayo in a sandwich; stir into a white or red sauce; well you get the idea. I often have several freshly made salsas on hand for instantly delicious meals. Some of my favorite new salsas were created on clean out the fridge day! Get it - salsas go way beyond a bowl of red tomatoes with chili pepper and onion - although that's good too.

Salsas and bruschettas are best served at room temperature. While not ideal, if you're pressed for time you may very gently warm it over low heat or in a microwave. Take care not to let it get hot, just warm it enough so it's not cold, or better yet, place the airtight storage container of salsa/bruschetta in a bowl of hot water.

I love sauces, chutneys, salsas, pestos - anything to pour over and pile onto thick slices of meatloaf or burgers (if I can't have buns with my burgers I'll have my sauces and toppings!), fragrant brown & wild rice dishes, lightly steamed vegetables, falafel sandwiches, deli-thin sliced meat sandwiches on Cheesy Protein Bread ... So here is the first of what will end up being many sauce, chutney, salsa and pesto recipes I'll be sharing with you.

All of these salsas can be used to top whole wheat and corn tortilla chips, as part of the filling in a burrito, or spooned over fish or chicken.

recipes for food combining, Atkins, Somersize, Protein Power, Sugar BustersExotic Mango Salsa

a Global Health & Fitness recipe

All ingredients should be fresh, not canned. This salsa is great over baked or grilled fish, chicken or pork chops.

This is a zero calorie dish.

Combine in a medium bowl and toss until well mixed

2 cups mango, peeled, seeded and chopped
1/4 cup sliced green onions
1/4 cup chopped yellow bell pepper (you can use red bell pepper if you can't find yellow)
1 teaspoon dried basil
2 teaspoons chopped jalapeno peppers
2 tablespoons lime juice

Refrigerate for several hours before serving.

Black Bean Corn Salsa Starch

Mix together

1 cup corn
1~15 ounce can black beans - drained and rinsed
1/2 cup thinly sliced radishes
1 tablespoon lime juice
1/2 teaspoon ground cumin
(1/2 teaspoon ground coriander)

Let stand, covered for 30 minutes. Stir again.

Zesty Italian Tomato Salsa Neutral

I adapted this salsa as well as the Fresh Herb and Sunset Salsa from some recipes in Martha Stewart's "Living" magazine. I made some changes to make them easier, changed some ingredients for those more commonly found in my kitchen and to make them healthier.

This salsa can be tossed with a bowl of pasta, spooned onto thick slices of whole grain bread, added to a cup of vegetable or "chicken" broth, poured over roasted vegetables, baked potatoes, chicken or meatloaf, fill an omelette, or top a filled omelette.

Sprinkle 1 pound tomatoes, chopped with 3/4 teaspoons salt in a large bowl. Toss to combine.

In another bowl combine:

1 teaspoon balsamic vinegar(preferably white)
1 teaspoon orange zest
juice from 1/2 an orange(2 teaspoons)
1/4 teaspoon black pepper

Whisk in

2 tablespoons olive oil

Stir in

6 large olives, chopped or sliced (black, green or mixed)
1 tablespoon capers, crushed
1 garlic clove(fresh or roasted), minced
2 teaspoons fresh thyme leaves,chopped(1 teaspoon dried)
1 tablespoon fresh parsley, chopped  (1 teaspoon dried)
1/2 small fennel bulb, chopped

Toss to combine. Pour over the tomatoes and toss gently.Season with salt and pepper to taste. Before serving (at room temperature) add

10 fresh basil leaves, julienned (roll several leaves together and cut with scissors or slice with sharp knife)
(2 ounces crumbled feta cheese)

Toss. Remember, adding the goat cheese makes this a Protein salsa.

Fresh Herb Salsa Neutral

Add a little extra oil & balsamic vinegar to this salsa for a great salad dressing (lettuce, bean or pasta salad), spoon a little onto thick slices of toasted whole grain bread, toss with hot pasta, pour over steamed vegetables or chicken breasts.

Finely chop shallots then sprinkle with 1 teaspoon sea salt, and 1/4 teaspoon black pepper. Using a mallet or the blade of your knife pound or mash the shallots until you have a paste.

3 shallots

In a medium bowl whisk together:

3 tablespoons walnut or olive oil
1 tablespoon lemon juice
grated zest from 1 lemon(1 teaspoon dried)
2 teaspoons balsamic vinegar (preferably white)

Add the shallot paste and toss gently

2 packed cups chopped fresh herbs (basil, mint, oregano, tarragon, Italian flat-leaf parsley)
1/4 cup chives
(1 tablespoon finely chopped olives).

Sunset Salsa neutral

Sunset Salsa is especially good with seafood. The colors make me think of the sun setting over the ocean after a Fruitful (pun intended) day of fishing.


3 red bell peppers
1 hot red pepper
1 small red onion
2 peeled carrots
3 tablespoons fresh oregano or marjoram

In a small bowl, whisk together

3 tablespoons sherry
2 tablespoons balsamic vinegar
1 tablespoon sherry
1 teaspoon Dijon mustard
1/8 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup canola or olive oil

Pour over steamed vegetables and toss to combine. Add a little more oil and balsamic vinegar and toss with beans or pasta for a great salad with a little kick.

Nopalito Salsa Neutral


1-1/3 cup nopalitos, rinsed and diced
3/4 cup jicima, peeled and diced
2 small tomatoes, diced
1/3 cup onion (red, white or yellow), diced
1/4 cup cilantro, chopped
3 tablespoons balsamic vinegar
1 tablespoon olive oil (optional)
1 clove garlic or 2 roasted garlic cloves, minced
1 serrano or jalapeno pepper, minced

Season to taste with sea salt and pepper.

Olive & Bell Pepper Bruschetta Neutral

Use this bruschetta on whole grain bread, mashed potatoes, pasta, polenta, or stir into vegetable broth for a wonderful soup.

Broil until skin is blackened and pepper is tender. Place in paper or plastic bag and seal. When cool enough to handle remove and discard skin, seeds and membrane. Mince, saving juices.

1 yellow pepper


1/4 cup each black and green olives
2 teaspoons capers

Boil 30 seconds (or use 3-4 roasted garlic cloves), mince

2 garlic cloves

Mix all ingredients and roughly mash with fork or potato masher. Add about 1 tablespoon olive oil(enough to moisten into a paste.)

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